In this episode, Coach Jessica Marie Rose Leggio tells you how to recover from an injury and progress you're running simultaneously. It's something most people think isn't possible, but it is at the heart of # RunPainFree's method. Listen up and learn why progressing your running is the only way out of injury. Is the pain even an injury? The first thing you need to do is identify if you have an injury. Sounds basic, right? Unfortunately, there is much confusion out there on what constitutes an injury. Injuries and pain are two different things. You can run a marathon without being injured, but it does not mean you will not hurt at some point. Running is taxing on the body, so you need to learn the difference between 'the burn' and 'the niggle’ compared to the flat-out injured pain.  Take shin splints, for example; this isn't an injury. Sure it hurts like hell, and it's a red flag you have an injury on the horizon, but shin splints themselves is not an injury. In reality, your dysfunctional hip is the root cause of your shin splint issues, as well as runner's knee, Achilles tendonitis, and plantar fasciitis.  "It's not until you're literally stopped from running or stopped from daily life that you're actually injured."  A hip stress fracture, a torn hip labrum, an issue with your lumbar spine, a torn rotator cuff, or a torn ligament is an actual injury. Most of the time, you experience pain; it's because your body is trying to protect you from breaking, AKA, having a real injury!  Podcast teaser: Want to know how to get rid of shin splints while on the run? It's easy, listen to the podcast, and you will find the answer. Hint: the answer is somewhere towards the back.   Why you need to keep running Contrary to popular opinion, at #RunPainFree, we keep you running through injury. Yes, we do our corrective work, but we keep you running. Why? Because only running will give you the feedback, you need to know if you are progressing out of injury.  The alternative is to stop running. But if you aren't moving your body, you won't feel any pain, and it will give you the illusion that you are fine. The moment you go out and run again, boom! – you will realize that injury hasn't gone anywhere. Remember, pain is feedback and the result of something else. If you don't figure out the root cause of the pain, you will create a recent injury where the pain manifests because your paint point is now moving in dysfunction.  #RunPainFree's hot tip: Keep a running diary. Log how you felt during and after each run. If you get injured, this will map out your recovery course because you will pinpoint the specific cause of injury. Start foam rolling today. Foam rolling is crucially essential for long-distance runners, particularly those with an injury. Simply put, it is the easiest way to understand your body and prevent injuries. If you don't foam roll, stop being a runner. Stop running. Stop being an athlete, stop working out­ – stop, stop, stop, stop. Foam rolling is the gateway to figuring out what's going on with your body and keeping it loose, pliable, and mobile. Each time you foam roll, it is like having a D&M with your body; it's going to tell you where things are locked up, tight, and neglected – so take note!  The brilliance of foam rolling is it reduces restriction around your joints and allows them to move freely. Foam rolling: ·     loosens muscles ·     increases blood flow  ·     Increases flexibility  ·     Supports muscles firing ·     Allows muscles to contract and to extend fully All of this good stuff results from foam rolling the tissue around the joint and allowing it to move freely. Now you know why foam rolling is super essential,  put this knowledge into action and start foam rolling – now! Why building your foundation is the path to progress. Addressing your body's underlying body m